Glycaemic load (GL) refines the glycaemic index by accounting for how much carbohydrate a serving actually contains — multiplying a food’s GI by its carbohydrate grams per portion. This corrects the index’s blind spot: watermelon has a high GI but so little carbohydrate per slice that its load is low, while a large mound of medium-GI rice delivers a hefty load. Foods score as low (10 or under), medium (11–19), or high (20-plus) GL per serving. For blood-sugar management, load predicts real-world impact better than GI alone, since people eat portions, not 50-gram carbohydrate samples. Like GI, it is a guide rather than gospel — overall diet quality and total energy still dominate health outcomes.